0900, Monday, 30 July 2012

WARM UP

MET CON:

"LINDA"

10,9,8,7,6,5,4,3,2,1 reps for time of

Deadlift 150% body weight

Bench Press Body weight

Power Clean 75% Body weight

0830, Saturday, 28 July 2012

Warm up

Strength: 10 rope climbs

Met Con:
40-30-20-10
wall ball
push ups
pull ups
sit ups

Time TBD, Thursday, 26 July 2012

Work on your weaknesses....... 

Warm up

Strength: OHS 5 x 5

Met Con:
"Jack"
Max rounds in 20 minutes
10x Push press (115#)
10x KB swings (53#)
10x Box jumps (24 inch)

0900, Tuesday, 24 July 2012

Warm up

Strength: Press 5 x 5 x 5 x 5 x 5 (find the weight that challenges you)

Met Con:
"Baby Karen"
for time 75 wall ball shots (look at the bright side, it's only half of "Karen")

0900 Saturday, 21 July 2012

"Welcome back"

200 m run
25 power snatch
400 m run
25 push press/jerk
800 m run
25 SDHP (Sumo deadlift high pull)
400 m run
25 clean and jerk
200 m run

0900, THURSDAY, 19 July 2012

WARM UP:
200 M RUN
10 KB SWINGS
10 PUSH UPS
10 PULL UPS
10 SIT UPS
10 AIR SQUATS

STRENGTH: PRESS 5 X 5

MET CON:

"HELEN" 3 ROUNDS FOR TIME
400 M RUN
1.5 POOD KB SWING (21 REPS)
PULL UPS (21 REPS)

ON YOUR OWN, 18 JULY 2012

WARM UP:
5 min double under/jump rope
3 rounds of
10 pull ups
10 sit ups
10 OHS (45/30)

MET CON:
For time complete the following
10-9-8-7-6-5-4-3-2-1
wall ball
sit up
KB swing
pull up
ring dip

AM and PM, Tuesday, 17 July 2012

CrossFit Six Zero is back from the gorgeous Arizona desert.  The 115 degree heat was nice, does wonders for the skin!  It's time to get ready for the 2013 open.  CrossFit Six Zero hopes to do much better than last year.  Morning WOD's will probably open in mid to late August. 

Warm up:
2 mile run
10 push ups
10 Kettlebell swings

Morning WOD:
MetCon:
400 m run
10 ring push ups
10 Kettlebell swings (1.5 pood)

PM WOD:
Warm up:
400 m run
3 rounds of the following
10 pull ups
10 sit ups
10 ring dips
10 air squat

Back Squat:
5 x 65%, 5 x 75%, 5 x 85%